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"Your workout should feel too easy" is honestly something so simple, yet I REALLY needed to hear that. Even before my CFS got bad I was never that into sports, but I still had (surprisingly) strong muscles for my build. So now everytime I finally have the energy for some exercise I push myself (too hard, obviously). Thank you so much for this channel!
Exercises start 9:08 (Link for me because I’m doing this every other day, thank you 😍) Update the day after trying these exercises - so I'm 50% recovered (from 9-years of severe illness) to the point I regard myself as a "well person who's been sick" rather than a "sick person getting well". Long story short, I was in a wheelchair by 2020, now I can walk about a mile every day or so. Part of my recovery like yours, also started with finding the right amount of activity with pacing -- for me it was "mini-walks" several times a day, at first just around the couch, then a little further, until I could make it up the drive to the mailbox. It's so important to change the "no pain no gain" mindset of a formerly very active person, which probably contributed to becoming sick in the first place. It took me years to become aware, and then slowly change this. From following the exact exercises in your video yesterday, today I'm aching in places I didn't know that I was not exercising. So, even though I'm in much better health, I'm skipping a day as you suggest because it's also been my experience getting to this point that 48-hours is needed between repeating certain things. Anyway thank you, this video has been added to my “most important recovery videos” playlist 🥰 - I heard about you from Claudia / Dan, your channel is such an great resource.
I am at the stage you described in this video of recovery. I then did these exercises, I SMILED, I LAUGHED, I FELT LIKE ME after a year and a half. These exercises made my body feel, like it's finally received the nourishment I've been trying to give it. THANK YOU. I did about 7 minutes first time, don't want to push myself. So going to do 7 minutes every other day or every day this week and grade up each week by a minute or two.
Thank you SO much for this video! Saying “the workout should feel easy” is so helpful after believing “no pain, no gain” for my whole life! Life with ME/CFS is so different.
I had covid 19 in the first week of March. I’ve been unwell for 15 weeks and it appears to have developed into a post viral Cronic fatigue. It’s a scary time for me coming out of a period of time with no doctors anywhere knowing what is wrong with me, thoughts that I might die and now the potential news of me being diagnosed with Cronic fatigue that could stay for ever. your videos have given me a starting point and have given me hope. I will get better. I am determined. Thank you for sharing this information. I’m so grateful.
Hi Cory, I am SO sorry to hear about all these struggles that have been piled on you recently. Wow, I can't even imagine how scary and overwhelming this all has been for you. It's also unfortunate that this seems to be happening to be happening to quite a few people lately. But your attitude is commendable and if I could only credit one thing for my recovery it would be my determination, so I suspect this will serve you well. Thank you for taking the time to both share a bit of your journey and show some support here. I appreciate it and I am wishing you all the best with your own recovery journey 😊
Hey cody, hoping youve recovered, but if not, check out dr myhill's book the infection game. Because there's myriad virises, bacterium, fungi causing me/cfs for so many, her approach is a universal, holistic one. AND cheap. it worked for me with candida and gut dysbiosis n everytime iv been ill since. Bit dismissive of mental/thinking stressors contributing to our entrapment is the only criticism id make, n thats probably because not knowing how much mental stress iv caused myself held me back
@@kay5579 goodluck, i hope you find the pieces of ur puzzle. Please dont dissmiss gratitude, journaling and meditation as i did the last 6 years of having me/cfs. I liked qi gong as its a combo of meditation and gentle movement n iv been long resistant to both lol
Hello Cory I am experiencing the same problem it is really bad for me and I just wanted to know whether you were able to relieve your symptoms of fatigue?
Thank you. I don’t have any diagnosis but I feel so depleted and tired all the time that I was starting to feel down of being young and feeling like this. Finding your video gave me peace and calmed my heart knowing that there is a road for recovery and healing the body after so many years of pushing it too far. Thank you for this! I appreciate you. And congrats on your recovery!
The key thing is the doing less than you can, because that extra bit of "I can" is where we put ourselves back. It's so good to keep hearing the slowly but surely advice. Thank you again for another great video!
These are much too hard for me, but I'm so glad they're helping other people! The advice that exercise should feel too easy is very heartening, we do tend to push ourselves too hard.
I could only do the first exercise and watched the rest of the video knowing I couldn't begin to do the others. 🙁 I wish there was a Level 0 version of this, for those of us who need to either do gentle "exercises" from only a horizontal position, or muscle movement geared toward more severe ME/CFSers.
I've struggled with chronic illness - Polycystic Ovarian Syndrome and Hashimoto's in particular - for years and ignored my health until I was getting to a point of wanting to take my own life. Just yesterday I did these exercises and while it wasn't perfect (I think I did eight crunches total before I started crying lmao) and I can't do a perfect lunge yet to save my life, I felt more motivated to keep trying than I did previously. I want to do more strength training (not into bodybuilding but that's just personal preference) so that I can hopefully one day put my symptoms into remission and live life like a real person again. I love your channel and how approachable this video was in particular. I'm definitely sticking around.
Your energy and determination is amazing 💕 i was diagnosed with M.E. CFS just under a year ago on my 22nd birthday after a 10 year battle with my doctors and ive really struggled to come to terms with the illness, this video is super supportive and really encouraged me to have a go even if I could only do 3 or 4 of the exercises now! Definitely going to try my best to work my way up to doing all of them and more!
I'm so sorry to hear about your long journey with this Kat, but I'm excited to hear your determination and motivation to do what you can! I'm cheering you on for sure 😀
@TunesAndToys not great but we move! I've shifted my expectations to be more realistic and understanding, and have focused a lot on portions and pacing to make sure I get the most of my energy! I can go out for the majority of the day now with only a day or 2 recovery which is incredible because 4 years ago, a 3 hour shift at my old job would leave me bed bound and crawling to the bathroom for a week! I don't work as that would still be way too much but I'm glad I can at least occasionally see family and friends socially without feeling like a burden!
YOUR AN ANGEL ive gained alot of weight and become so unfit from my chronic fatigue and POTS its so hard and not many people understand, they can see it as just being lazy this is so helpful to me u have no idea how much this video helped me out
I'm so sorry to hear that you are going through this, but I'm glad to hear that you found this helpful. Kind of you to say! Wishing you all the best with this 💛
Thank you so much for posting this. I am currently recovering from being bedridden for 4 years from chronic Lyme disease and Dysautonomia. It’s been so hard for me to do any movement for long periods of time but when I try to work out I always push myself to hard for to long as I want to just get stronger. But your words and advice makes me feel better. I’m definitely going to set a timer and pick 2 of your exercises to do every second day. Thank you again! This is so helpful
@Megan Marie yess same! I love using the rife my doctor got me started with hers and then I ended up getting one to use at home. it’s definitely a great healing tool
doing better not fully healed but I’m now able to work out 30min a day most days and continuing to progress in healing. The journey is long but starting even in small ways to start moving again is well worth the effort
Pleeeeaseeee do more follow along for chronic fatigue like this one! You’re so wonderful at explaining and you have such a delightful, bright energy! Thank you so much for sharing 💖
I really admire the vitality of your personality in this video. It kind of gives me an example for the attitude I want to have as I attempt to recover.
Raelan I so appreciate your wise comments on taking things so slowly and staying within healthy limits while staying consistent. In my experience, this is one of the most difficult aspects of recovery for people to grasp. I was into yoga when I first got sick back in 1990. I would get out of bed, do one minute of vajrasana and climb back into bed exhausted. But I did that every day. After a few months in bed I got well enough to go back to the gym. I was keeping things reeaally light, and it was helping, but then got overexcited, did too much too soon and probably destroyed any possibility of early recovery. This taught me a really difficult lesson - there is nothing to be gained by trying to push through this complex illness. I relapsed a few years ago and was looking for some simple ways to get healthy and moving again. I love your approach, its great advice, and your videos are fun. Thanks ♡♡♡
Thanks for taking the time to share this, Kim. And I'm with yah - pushing gets us nowhere does it?! Good for you for keeping at it. And thanks for sending some kindness and support my way, I appreciate it!
This is just what Ive been needing. Ive been struggling with awful chronic pain and over the last few years I have lost the muscle that I had built when I was feeling better. Hearing you acknowledge how insurmountable it feels makes me well up with tears. This workout was hard for me but that just means I need to keep at it. Thank you!
Thank you so much for this! I didn't know there was anyone out there talking specifically about exercise for people with M.E. I have had M.E. for approximately 12 years now (though of course it is hard to say when it started exactly). Things have improved incrementally over time to the point that I can go to work and do normal hours (which I thought I might never ever be able to do again), but have more or less never got back into any forms of exercise other than a short cycle to work when I feel up to it, or an occasional gentle dog walk. But even those can be overwhelming and I might put them off for some days or weeks. This gives me some hope that I might be able to introduce exercise into my routine a couple of days a week. Thank you.
Thank you so much for this. I've been so confused about exercise. Most regimes are too much for ne. It is so good to have these recommended by a fellow sufferer. My 2021 resolution is to try and improve on my fitness but it is so difficult with CFS. Your videos are so welcome.😊
Fantastic, finally some exercises I can actually do now, and I like your fun approach. From one of those Covid long-haulers thankful to have found you.
I empathize, Timmy. And yes, this post-covid situation is quite scary. I hope people find their path out of this faster than I did. And whatever you're facing Timmy, I hope you are managing ok.
Thanks for your videos Raelan. It’s so important to have support from people who really understand how this feels. It’s interesting. My post exertional malaise has been getting better but now I’m feeling more tired, as in sleepy tired. I told my mom this and she said of course you’re tired with all that lying around. 🤦♀️. This right here is why I appreciate you so much. You wouldn’t make a comment like that. I’ll try the workouts today. Or at least 3 of them. The one exercise I have been doing since close to the beginning is walking. And when I miss some days of walking my symptoms get worse. And then I incorporate qigong most days in the morning. It actually gives me more energy. I’m ready for some strengthening. I feel weak and my poor muscles have shrunk. I’ve always been strong. 😥
Oh no Ginger, I'm so sorry you have to face comments like that. I know it can be frustrating and hurtful. I'm so glad to hear that your PEM had been improving though! Now just to sort out this tired situation. I know it can be a long road to figuring it all out. Hang in there! And thanks for the support - I'm so glad you're enjoying the videos 💛
I def understand how you feel! My bf and doctor tells me the same thing but they don't know how it feels 💔 I'm glad I found this video and I hope you've improved since you commented!
@@TunesAndToyswow, that was 4 years ago! I’m working now but still can’t seem to incorporate strength training. I can’t stick with doing minute movements to get the momentum going. I need to though. I want to be able to exercise again. In 2022 I had another crash and burn from a concussion and I was an emotional mess for months after that. I was able to start working again after months off. I can now hike about 3 miles. I’m in perimenopause and my last 3 periods have missed and I’ve actually been feeling better emotionally and energetically. I’ve even been going out to see music and socialize. It’s very interesting
Thank you so much for this guidance! I have always been very active and liked being so. Now with what I have I am used to over working out which comes with fatigueness a lot. I found it hard to find gentle exercises until I saw your video and coming across thai chi. They say Thai Chi is good with fibromyalgia and chronic fatigueness. Still learning until I get to the right balance!😌🙏🌟 But this will help greatly even more to get there. 💪
Hi I've just discovered your videos and I want to say a big thank you. You are the first person I have found who totally gets exercise and M.E. Will be tarting with level 1 tomorrow. Thank you.
I just found you & I love your channel already 🥺 thank you for being transparent because it’s a super difficult to live like this & ppl who don’t go though it wouldn’t understand that much. Sending you love & light 💫🥰
Thanks for sharing your videos I’ve just started level 1 these exercises seem simple to anyone who isn’t suffering cfs I’ll keep up with your videos and hopefully get better
I enjoyed this I added it to my accessible exercise playlist, I just wish it was more of a routine than showing us exercises some of them felt rushed and I didn’t have time to get into position xx
Thanks so much after searching thru so many videos I found you. You show & explain things easy enough for me. I have loss so much muscle mass due to illness & been in bed way too long. Starting at my age again is depressing so thanks
thank you thank you thank you! for posting this!! how to exercise having chronic fatigue has been excruciatingly challenging, i keep making the mistake of taking it slightly a bit too far and having burnout or an energy crash after. will defo give this a go! :)
This was an amazing video; exactly what I need and right when I desperately need it. The ONLY thing I don't agree with in this video is triceps dips. They're horrible for your shoulders, even if your shoulders are healthy and free of injury. Otherwise I super appreciate the support you offer, it has helped me go from a state of feeling hopeless to feeling like I got a giant hug and a gentle push to keep going and be good to myself along the way. Thank you 💕
As someone who deals with IC,Endo and PCOS I find alot of workouts are too painful to finish and this one looks like fun I can't wait to try this tommorow morning
My pleasure. I hope it goes well for you! I know how challenging exercise can be. Super slow and steady and going at my own pace was definitely key for me as well.
I don’t have this diagnosis but feel exactly like this is what is wrong. Thank you for your information and workout too. I will search out more of your videos to see if I can start to feel better. I’m sooooo tired and achy and feel sick all the time.
I was never into sports, even before I got ill. So to build up some strenght, I started walking. First 10 minutes, 3 times a week, then building it up till I could walk 30 minutes every day. After that I found a yoga teacher who has a lot of experience with chronic illness. She is helping me to build up my muscles in a very gentle way. Maybe that when I'm a bit further in my recovery I can try your exercices. At the moment they seem to hard for me.
This is exactly what I needed. Never been officially diagnosed with CFS but definitely have the symptoms. It makes sense because I would try to work out before for YEARS and then get frustrated that I needed more breaks and would eventually quit. It got worse as I got older and didn't even discover CFS until recently. I've wanted to build muscle for a long time but even simple workouts seemed too taxing. I just started yesterday with two of the exercises and doing two more today and I feel great! My muscles are getting the support they need without feeling depleted or energy. Thank you so much for making these videos! I'm happy you were able to make a recovery and are enjoying life :)
I appreciate you taking the time (and energy!) to share a bit of your health journey. It's nice to share these stories and know that we are all not alone in this ❤️
@TunesAndToys I've established a twice weekly gym routine and have a friend to support me and keep me on track. Initially it was hard but I noticed when I started to build muscle I had more energy and was able to do more. I also discovered since then that I have autism/adhd and I'm wondering if that contributed to my depleted feeling. Thanks for asking I forgot about this post so it was nice to revisit :)
Great video, thanks. I think it might be helpful to include some people who recovered from Lyme related chronic fatigue. Bee venom therapy has produced many recoveries.
I was the same! It's a really tough thing to adjust to isn't it, when you're used to working out so much. I hope you can find a way to do some movement and get back there 💜
The other thing about music is it can encourage you to ignore your limits. I used to go dancing, get utterly immersed in the music, have a huge adrenaline spike (which felt amazing) then have colossal crashes. It was a real challenge - and education - to do exercise without music. I really wanted to physically and mentally distract myself. There are ways of staying present with the body and music through certain dance styles, but I've found in recovery it's best to go back to basics.
How I miss my workouts and gym time I am like you and can’t dial it down… I’m going to do what u suggested.. no weights 2-3 minutes a day and increase each week… Up until July I ran 30 miles a week and Wright trained every day Uggghhh I need to get back… this is dooo hard
Thank you for sharing this workout. I have been doing crucnches, squats and press ups gradually building them up. Will try and start adding some of these in as well.
I had CFS, anemia and adrenal fatigue. After healing most of these issues, I still feel like I will vomit from any exercise. I wish i could go jogging but I just know I will feel nauseaus and miserable. Tried simple leg exercises, felt horrible. Will try these...
I have lupus and heart issues. The hard part is energy fatigue. I also had knee surgery so I’m really trying to find stuff I can do that doesn’t aggravate it. Thanks for this.
I really thank you very much for sharing. It's my first day to practice. Sometimes I feel it is hard I stop making stretching sometimes and continued to the end. I am trying not to be exhausted to keep my strength. Thanks a lot ☺️
chronic undiagnosed asthma had me steadily moving less and gaining weight, so now im looking for a way to exercise, without hurting my knees and stuff. slow building it, rather than what most physiotherapists here seem to do. ( every time i left i was in intensr pain and it took a full week to recover, only to get the pain again, and it never got easier)
Cute video! ❤️ I like the concept of slowly building muscle. Dr Myhill recommends this sort of exercise to grow mitochondria once one doesn't have symptoms. I've been a bit scared to try anything more than yoga until my fatigue is gone. Even a bit of callinetics sets me back. But perhaps if I start really slowly... 1 rep a day! I'll give it a try. Thanks again. :D hugs!
I FULLY appreciate your hesitation and caution with this. Completely warranted in my experience. I know that this will not be for everyone, that is for sure. I love your attitude though and enthusiasm! This is so inspiring to see because I know that this illness can really suck the positivity right out of you at times. Good for you for being such a rockstar with all of this. And thanks so much for all of your comments and for sharing bits of your experience here and there. I think that is so helpful to others and I know that I personally appreciate it a lot. Thank you! And hang in there! You've got this 😀
@@RaelanAgle you inspired me to move more today. And listen more to my body. Thank you! It feels like tuning in to an analog radio station. Very dodgy signal at first but the more I try, patiently dialing in, the clearer I hear my body's signals. #onestepcloser :)
I don’t know if I have cfs or just insomnia and a sleep disorder but I used to be really fit and muscular and now I struggle to finish a workout for oap’s... so hopefully this will help build up my strength so I can function better at least
I have found that I push myself far too far, for like a week, and then never go back because I’m too exhausted! Now I’m more concerned about trying to be consistent, I’ve managed to get myself into a good routine of taking my doggo for a short walk everyday. Recently I’ve lost a lot of weight due to medication, and as a consequence I’ve lost even more strength and can barley push a mower, vacuum or open a packet of food. It’s unbelievably frustrating to not be able to move things or lift like I could a month ago, so I need to start another routine, and be consistent with it!
Hey Rachel, I'm so sorry to hear that. And yes, I empathize with the insane frustration! I hope you are being compassionate with yourself, you are doing the best you can. And exercise isn't a part of everyone's recovery journey, I hope you find what you need :)
when i first got it, i couldnt even take my walks. now I can run a few miles. With weightlifting i find that only working out 1 muscle a day maybe 2 with 10 minute breaks in between is what works best for me. If i do it that way i still get endorphins but if i dont and i overdo it the fatigue comes on
Wow, what incredible progress Victor. I'm so happy for you! That's truly amazing. The approach of just working 1-2 muscle groups per day (with breaks in between) makes sense. I think it's so important that we all share the strategies that are working for us with exercise because it can be such a tricky thing to see progress with. Thanks for sharing this and I'm excited that you also have found a way to approach this that works. :)
@@RaelanAgle yeah, except instead of muscle groups I literally mean like one muscle. Like I'll do one arm, 10-minute breaks several reps, and that's my exercise for the day. Sometimes I will do to muscles but I really have to make sure I don't overdo it
Victor Popov oh wow, that is actually a great strategy! I hadn't thought to do just one muscle at a time to start. What a nice gradual way to ease your body into this when PEM is still fully raging it's ugly head. Thanks for the excellent tip and wishing you the best with your recovery 💪
Thank you so much! I am now at a very exciting point in my recovery, where I feel "normal" as long as I don't do anything :) It's also frustrating because I feel so much better but it's still taking forever to get to full recovery. These exercises are perfect for me right now. I have also caused myself a few severe crashes and set myself back months (probably years) through exercising to much too soon. I need this kind of regulation and slow pace. I am curious Raelan, do you need to always limit yourself physically? I know we should never go back to the way we were treating our bodies before but also wonder if I will always need to be careful?
I'm so glad to hear that you're doing so much better! That is amazing ❤️. I am still careful, somewhat. I push hard but have a personality that tends to be hardwired to push too hard, so I'm careful because I don't want to test my limits too much!
I'am also at that stage. I feel fine as long as I lay down. I can do small activities at home witout crashing as long as I lay down most of the day. I have been at this level for some time. Now my body just needs do accept movement better. I would not recommend these exercises if you're severly ill. I would not call these gentle for someone with ME. But it might try a few of them, like that first exercise.
I've never done much excercise and now since this all hit 8 years ago, I've been trying to just do something. I really want to be able to be more mobile. Thanks for making this video. I love how well you understand this sickness.
Yesterday was day 10 of doing this every day. I use the talking bit at the beginning as getting ready time, getting my mat and a little bit of stretching. I do between 5 and 15 "reps" of each exercise as they come up while she speaks of each, switching when she switches. I use the bit after the exercise to just sit and catch my breath until she mentions stretching then I stretch some more. After this immediately my favourite meditation track plays and that I've been doing maybe 5 or less days of. Meditation after exercise is surprisingly good, I'm already aware of my breathing and it recentres me.
6 days later and it is now only day 15. I did indeed overdo it as she kept warning over and over not to do. Lots and lots of pain all over, and it didn't help that I slept wrong. Anyway so I fell into a miniature 3 day depressive episode. I paused everything for a second and am slowly restarting things as I feel better. Self care people, very important.
It's day 16 baybee! I realized my seasonal affective disorder (SAD) has activated and one thing to do to combat it is exercising so here I am. Mine usually lasts from October to February so there's still a bit left but here I go
😂 yes Alice how we look on social media and in video is usually pretty far off from how we typically look isn't it! At least for me haha. I hope you make out ok with this (and that the lack of fake eyelashes doesn't hold back your progress too much 😉)
Sorry to be asking so many questions - at the end you mention always finishing up with stretching, do you have a video of what kind of stretching to do? Thank you 🥰
Thank you so much for this, it is so helpful! So good to have a guide and akme examples. Looking forward to the other levels and the stretches. How many reps of each exercise would you recommend?
Also, say I did these exercises for 2 minutes and felt fine doing that every day... should I build up to do that same 2 minutes 2/3 times a day spaced out or to build the one session for a longer length of time? If that makes sense? So Multiple little sessions or build the one session longer?
@@charlotteinez3160 Oh that's a great question, Charlotte! Personally I liked doing one longer workout per day (so one longer session with everything all at once), and then I'd just do small things periodically (stretching, movement) throughout the rest of the day so that my lymph fluid kept moving and my body kept healing. But I would imagine that either approach could work, it would just depend on which you think that you personally would be more likely to follow through on consistently.
I ended up watching your videos as my body has zero tolerance for exercise. I look at all the stuff you do and don't understand how you can do it without crashing. Today I did 20 seconds of stretching and I feel totally wiped out as a result. How do I get moving again? Thanks.
I'm so sorry you're facing these horrible health challenges right now. As I'm sure you know, we all seem to have somewhat individual experiences with this illness, so what I could safely manage and what would help me recover might be too much for you or not appropriate for you at all. I don't know the solution for you unfortunately, but from speaking to others I hear sometimes that exercise can't be the first focus, that other things in the body need to be "fixed" first. Wishing you all the best with this 💛
I’m just the same. Almost 11 years of CFS destroyed my life, my children and family I was a single mum, it massively impacted them too. They became young carers, I couldn’t continue being a carer for my mother, I lost my career and ability to work at all. The benefits agency didn’t understand it and refused. Worse of all, very few people can even begin to understand. I learnt there is no glory or respect in having CFS. Most people call it tiredness, “ oh, your just tired? So am I but I can’t just stay in bed” Sorry, digressed. Let’s just keep trying when we feel able , keep the hope and just keep going. Tc
You need to start really slow. I was competly bedbound in the begining. I needed to start by just sitting up a few times a day. Then standing for 20 sec twice a day and streching. Then exersises laying down or sitting. These exersises are not gentle enough if you have severe ME, maybe if you have moderate to mild ME. So don't push yourself if they are to tough for you right now. I think I might try the first one but most of them are to difficult for me at the moment.
i have long covid and this week all i've done is work and sleep. I'm hoping that this will be a good exercise for those weeks. next week i might get swimming again.
I'm so sorry to hear that you've been dealing with this for so long. I hope you find all your puzzles pieces and can finally put this all behind you soon ❤️
Thanks for the video. What would be interesting to share is how often do you increase the load or duration please. Even in your book you dont mention it. Do you increase a bit after 2 days, a week or more? And by how much please? Im able to do light exercise but I dont know when to increase and by how much. Thank you
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In this class you'll learn:
- Three powerful strategies for pacing your activities and maximizing your output from whatever usable time and energy you have.
- How to prioritize treatment options and make space for the things that are a good fit for you.
- How to shape your environment and harness the power of habits to get you on an upward trajectory. (And have fun while doing it!)
- How to eliminate energy vampires while simplifying your life and routines.
- How to hack your motivation with tools for keeping yourself on track and continually showing up for yourself - even on the days you don't feel like it.
Thank you for the support and I hope you find these strategies as helpful as I and others have!
Join for free here 👉skl.sh/3vaMQqg
"Your workout should feel too easy" is honestly something so simple, yet I REALLY needed to hear that. Even before my CFS got bad I was never that into sports, but I still had (surprisingly) strong muscles for my build. So now everytime I finally have the energy for some exercise I push myself (too hard, obviously). Thank you so much for this channel!
It's a challenging one to wrap your brain around, isn't it? So glad you found something here helpful!
the 7 people who disliked have no idea what CFS is.
Yes indeed
I AM DONE BEING NEGATIVE ! I AM GONNA DO THIS AND I AM GOING TO RECLAIM MY BODY!
amen
Me2 we are going to do this ❤
Hi, any update? 😀
Exercises start 9:08
(Link for me because I’m doing this every other day, thank you 😍)
Update the day after trying these exercises - so I'm 50% recovered (from 9-years of severe illness) to the point I regard myself as a "well person who's been sick" rather than a "sick person getting well". Long story short, I was in a wheelchair by 2020, now I can walk about a mile every day or so.
Part of my recovery like yours, also started with finding the right amount of activity with pacing -- for me it was "mini-walks" several times a day, at first just around the couch, then a little further, until I could make it up the drive to the mailbox. It's so important to change the "no pain no gain" mindset of a formerly very active person, which probably contributed to becoming sick in the first place. It took me years to become aware, and then slowly change this.
From following the exact exercises in your video yesterday, today I'm aching in places I didn't know that I was not exercising. So, even though I'm in much better health, I'm skipping a day as you suggest because it's also been my experience getting to this point that 48-hours is needed between repeating certain things.
Anyway thank you, this video has been added to my “most important recovery videos” playlist 🥰 - I heard about you from Claudia / Dan, your channel is such an great resource.
how are you now? you recovered 50% after the first exercise?
I am at the stage you described in this video of recovery. I then did these exercises, I SMILED, I LAUGHED, I FELT LIKE ME after a year and a half. These exercises made my body feel, like it's finally received the nourishment I've been trying to give it. THANK YOU. I did about 7 minutes first time, don't want to push myself. So going to do 7 minutes every other day or every day this week and grade up each week by a minute or two.
This is amazing!!! I'm so happy to hear about all the progress that you've made. Great work! 💗💗💗
Hi, any update? Hope you’re doing well 😀
how are you now?
Thank you SO much for this video! Saying “the workout should feel easy” is so helpful after believing “no pain, no gain” for my whole life! Life with ME/CFS is so different.
I had covid 19 in the first week of March. I’ve been unwell for 15 weeks and it appears to have developed into a post viral Cronic fatigue. It’s a scary time for me coming out of a period of time with no doctors anywhere knowing what is wrong with me, thoughts that I might die and now the potential news of me being diagnosed with Cronic fatigue that could stay for ever. your videos have given me a starting point and have given me hope. I will get better. I am determined. Thank you for sharing this information. I’m so grateful.
Hi Cory, I am SO sorry to hear about all these struggles that have been piled on you recently. Wow, I can't even imagine how scary and overwhelming this all has been for you. It's also unfortunate that this seems to be happening to be happening to quite a few people lately. But your attitude is commendable and if I could only credit one thing for my recovery it would be my determination, so I suspect this will serve you well. Thank you for taking the time to both share a bit of your journey and show some support here. I appreciate it and I am wishing you all the best with your own recovery journey 😊
Hey cody, hoping youve recovered, but if not, check out dr myhill's book the infection game. Because there's myriad virises, bacterium, fungi causing me/cfs for so many, her approach is a universal, holistic one. AND cheap. it worked for me with candida and gut dysbiosis n everytime iv been ill since. Bit dismissive of mental/thinking stressors contributing to our entrapment is the only criticism id make, n thats probably because not knowing how much mental stress iv caused myself held me back
I'm also here with covid for 5 months looking for exercises I can begin!
@@kay5579 goodluck, i hope you find the pieces of ur puzzle. Please dont dissmiss gratitude, journaling and meditation as i did the last 6 years of having me/cfs.
I liked qi gong as its a combo of meditation and gentle movement n iv been long resistant to both lol
Hello Cory I am experiencing the same problem it is really bad for me and I just wanted to know whether you were able to relieve your symptoms of fatigue?
Thank you. I don’t have any diagnosis but I feel so depleted and tired all the time that I was starting to feel down of being young and feeling like this. Finding your video gave me peace and calmed my heart knowing that there is a road for recovery and healing the body after so many years of pushing it too far. Thank you for this! I appreciate you. And congrats on your recovery!
Hey Carolina! Sending love to you and endless best wishes for your own recovery journey 💛
Same! No diagnosis but on paper and labs I'm healthy so 🤷🏻♀️ I feel ya sis! We can do this ❤️❤️ I hope you're feeling better these days!
how are you doing a year later??
The key thing is the doing less than you can, because that extra bit of "I can" is where we put ourselves back. It's so good to keep hearing the slowly but surely advice. Thank you again for another great video!
These are much too hard for me, but I'm so glad they're helping other people! The advice that exercise should feel too easy is very heartening, we do tend to push ourselves too hard.
I could only do the first exercise and watched the rest of the video knowing I couldn't begin to do the others. 🙁 I wish there was a Level 0 version of this, for those of us who need to either do gentle "exercises" from only a horizontal position, or muscle movement geared toward more severe ME/CFSers.
I've struggled with chronic illness - Polycystic Ovarian Syndrome and Hashimoto's in particular - for years and ignored my health until I was getting to a point of wanting to take my own life. Just yesterday I did these exercises and while it wasn't perfect (I think I did eight crunches total before I started crying lmao) and I can't do a perfect lunge yet to save my life, I felt more motivated to keep trying than I did previously. I want to do more strength training (not into bodybuilding but that's just personal preference) so that I can hopefully one day put my symptoms into remission and live life like a real person again. I love your channel and how approachable this video was in particular. I'm definitely sticking around.
Your energy and determination is amazing 💕 i was diagnosed with M.E. CFS just under a year ago on my 22nd birthday after a 10 year battle with my doctors and ive really struggled to come to terms with the illness, this video is super supportive and really encouraged me to have a go even if I could only do 3 or 4 of the exercises now! Definitely going to try my best to work my way up to doing all of them and more!
I'm so sorry to hear about your long journey with this Kat, but I'm excited to hear your determination and motivation to do what you can! I'm cheering you on for sure 😀
how are you now?
@TunesAndToys not great but we move! I've shifted my expectations to be more realistic and understanding, and have focused a lot on portions and pacing to make sure I get the most of my energy! I can go out for the majority of the day now with only a day or 2 recovery which is incredible because 4 years ago, a 3 hour shift at my old job would leave me bed bound and crawling to the bathroom for a week! I don't work as that would still be way too much but I'm glad I can at least occasionally see family and friends socially without feeling like a burden!
@@kathird8494 did these exercises help you?
YOUR AN ANGEL
ive gained alot of weight and become so unfit from my chronic fatigue and POTS
its so hard and not many people understand, they can see it as just being lazy
this is so helpful to me u have no idea how much this video helped me out
I'm so sorry to hear that you are going through this, but I'm glad to hear that you found this helpful. Kind of you to say! Wishing you all the best with this 💛
Starts at 9:09mins
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Thank you so much for posting this. I am currently recovering from being bedridden for 4 years from chronic Lyme disease and Dysautonomia. It’s been so hard for me to do any movement for long periods of time but when I try to work out I always push myself to hard for to long as I want to just get stronger. But your words and advice makes me feel better. I’m definitely going to set a timer and pick 2 of your exercises to do every second day. Thank you again! This is so helpful
@Megan Marie yess same! I love using the rife my doctor got me started with hers and then I ended up getting one to use at home.
it’s definitely a great healing tool
how are you now?
doing better not fully healed but I’m now able to work out 30min a day most days and continuing to progress in healing. The journey is long but starting even in small ways to start moving again is well worth the effort
@@GretaM21 wow congrats. that's great. so did you suffer PEM exhaustion after these 1 or 2 minute workouts?
thankyou so much for this!!! Long covid patient here !!
I’m so glad I have found you. I have recently been diagnosed with long covid / cfs. You have given me hope. You’re book arrives day today too ❤️
Sue, I'm sorry to hear about all that you've been facing, I hope you have some support and are managing ok ❤️
Pleeeeaseeee do more follow along for chronic fatigue like this one!
You’re so wonderful at explaining and you have such a delightful, bright energy!
Thank you so much for sharing 💖
Thank you so much Jedi Bunny! Will do!
I really admire the vitality of your personality in this video. It kind of gives me an example for the attitude I want to have as I attempt to recover.
Raelan I so appreciate your wise comments on taking things so slowly and staying within healthy limits while staying consistent. In my experience, this is one of the most difficult aspects of recovery for people to grasp. I was into yoga when I first got sick back in 1990. I would get out of bed, do one minute of vajrasana and climb back into bed exhausted. But I did that every day.
After a few months in bed I got well enough to go back to the gym. I was keeping things reeaally light, and it was helping, but then got overexcited, did too much too soon and probably destroyed any possibility of early recovery. This taught me a really difficult lesson - there is nothing to be gained by trying to push through this complex illness.
I relapsed a few years ago and was looking for some simple ways to get healthy and moving again. I love your approach, its great advice, and your videos are fun. Thanks ♡♡♡
Thanks for taking the time to share this, Kim. And I'm with yah - pushing gets us nowhere does it?! Good for you for keeping at it. And thanks for sending some kindness and support my way, I appreciate it!
God sent you as our angel. Respect your videos. I got tearin my eyes. 😭😭 Thanks a tone Ralelen.
Aw aren't you sweet! I'm so glad you're finding them helpful 💛
This is just what Ive been needing. Ive been struggling with awful chronic pain and over the last few years I have lost the muscle that I had built when I was feeling better. Hearing you acknowledge how insurmountable it feels makes me well up with tears. This workout was hard for me but that just means I need to keep at it. Thank you!
how are you now?
Thank you so much for this! I didn't know there was anyone out there talking specifically about exercise for people with M.E. I have had M.E. for approximately 12 years now (though of course it is hard to say when it started exactly). Things have improved incrementally over time to the point that I can go to work and do normal hours (which I thought I might never ever be able to do again), but have more or less never got back into any forms of exercise other than a short cycle to work when I feel up to it, or an occasional gentle dog walk. But even those can be overwhelming and I might put them off for some days or weeks. This gives me some hope that I might be able to introduce exercise into my routine a couple of days a week. Thank you.
how are you now?
Thank you so much for this. I've been so confused about exercise. Most regimes are too much for ne. It is so good to have these recommended by a fellow sufferer. My 2021 resolution is to try and improve on my fitness but it is so difficult with CFS. Your videos are so welcome.😊
Glad it was helpful and wishing you all the best with this Lizzie!
Fantastic, finally some exercises I can actually do now, and I like your fun approach. From one of those Covid long-haulers thankful to have found you.
So sorry that you're facing this, Ian. But happy to hear that this video was helpful in some way! Hang in there 💪
This video, along with your gentle stretching video, are becoming my daily CFS recovery exercise program. Thank you so much for your guidance!
You got this, Amy! ❤️❤️❤️
how are you now?
It’s hilarious how little of this I can actually do. Got half way through and decided I would stop for the day. Thanks for the video!
I'm sorry to hear that, but good for you for trying!
how are you now?
Pajamas and greasy hair, describes 6/7 of my life. I hope the swarms of post-covid people find your videos sooner than later
I empathize, Timmy. And yes, this post-covid situation is quite scary. I hope people find their path out of this faster than I did. And whatever you're facing Timmy, I hope you are managing ok.
Definitely agree. Glad I found them - even 7 months in.
Two post covid here 😂✌🏻
I know the feeling - my postman has seen some terrifying sights.
post covid here !!
Thanks for your videos Raelan. It’s so important to have support from people who really understand how this feels. It’s interesting. My post exertional malaise has been getting better but now I’m feeling more tired, as in sleepy tired. I told my mom this and she said of course you’re tired with all that lying around. 🤦♀️. This right here is why I appreciate you so much. You wouldn’t make a comment like that.
I’ll try the workouts today. Or at least 3 of them. The one exercise I have been doing since close to the beginning is walking. And when I miss some days of walking my symptoms get worse. And then I incorporate qigong most days in the morning. It actually gives me more energy. I’m ready for some strengthening. I feel weak and my poor muscles have shrunk. I’ve always been strong. 😥
Oh no Ginger, I'm so sorry you have to face comments like that. I know it can be frustrating and hurtful. I'm so glad to hear that your PEM had been improving though! Now just to sort out this tired situation. I know it can be a long road to figuring it all out. Hang in there! And thanks for the support - I'm so glad you're enjoying the videos 💛
I def understand how you feel! My bf and doctor tells me the same thing but they don't know how it feels 💔 I'm glad I found this video and I hope you've improved since you commented!
how are you now?
@@TunesAndToyswow, that was 4 years ago! I’m working now but still can’t seem to incorporate strength training. I can’t stick with doing minute movements to get the momentum going. I need to though. I want to be able to exercise again. In 2022 I had another crash and burn from a concussion and I was an emotional mess for months after that. I was able to start working again after months off. I can now hike about 3 miles. I’m in perimenopause and my last 3 periods have missed and I’ve actually been feeling better emotionally and energetically. I’ve even been going out to see music and socialize. It’s very interesting
@@gingerschultz3258 glad you're seeing progress.
Thank you so much for this guidance! I have always been very active and liked being so. Now with what I have I am used to over working out which comes with fatigueness a lot. I found it hard to find gentle exercises until I saw your video and coming across thai chi. They say Thai Chi is good with fibromyalgia and chronic fatigueness. Still learning until I get to the right balance!😌🙏🌟 But this will help greatly even more to get there. 💪
Thank you Raelan...im planning to start tomorrow...its so good to have something to try to follow, and it gives some hope!
Good for you, Dorothy! I'll be excited to hear how it goes ☺️
Same, I will try it too, good luck!
Hi I've just discovered your videos and I want to say a big thank you. You are the first person I have found who totally gets exercise and M.E.
Will be tarting with level 1 tomorrow. Thank you.
Rachael, I'm so happy to hear that you've found this channel helpful! Thanks for taking the time to share that ❤️
how are you now?
Wooo hoooo … we need you in our lives. So helpful.
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I just found you & I love your channel already 🥺 thank you for being transparent because it’s a super difficult to live like this & ppl who don’t go though it wouldn’t understand that much. Sending you love & light 💫🥰
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Thanks!
Thanks for sharing your videos I’ve just started level 1 these exercises seem simple to anyone who isn’t suffering cfs I’ll keep up with your videos and hopefully get better
I enjoyed this I added it to my accessible exercise playlist, I just wish it was more of a routine than showing us exercises some of them felt rushed and I didn’t have time to get into position xx
Thanks so much after searching thru so many videos I found you. You show & explain things easy enough for me. I have loss so much muscle mass due to illness & been in bed way too long. Starting at my age again is depressing so thanks
I'm sorry to hear about your struggles Mary, but happy to hear that you're finding my videos helpful. Sending love and hugs to you 💛
Thanks for the support, It means a lot
My pleasure!
thank you thank you thank you! for posting this!! how to exercise having chronic fatigue has been excruciatingly challenging, i keep making the mistake of taking it slightly a bit too far and having burnout or an energy crash after. will defo give this a go! :)
So glad this was helpful, Daniela!
how are you now?
Thank you so much for this video! It’s gentle enough to be able to do with my fatigue, but enough to make it feel worthwhile. Thank you again 🧡
You're so welcome, Katie! I'm thrilled you found it helpful 😀
how are you now?
God bless you for emphasizing micro movement with consistency
This was an amazing video; exactly what I need and right when I desperately need it. The ONLY thing I don't agree with in this video is triceps dips. They're horrible for your shoulders, even if your shoulders are healthy and free of injury. Otherwise I super appreciate the support you offer, it has helped me go from a state of feeling hopeless to feeling like I got a giant hug and a gentle push to keep going and be good to myself along the way. Thank you 💕
So glad this was helpful and thanks for the feedback on the tricep dips, I didn't know that!
how are you now?
I have been doing Qi Gong which I find really helpful, very calming and gentle
Good to know!
I've never heard of that before. Is it similar to anything else?
@@loonylaura85 yes I think similar to Tai Chi
@@davemack2456 Is that the thing where it's one long flow when you're moving into different positions?
Have a look on youtube Qigong with Kseny
As someone who deals with IC,Endo and PCOS I find alot of workouts are too painful to finish and this one looks like fun I can't wait to try this tommorow morning
how are you now?
Wow I can’t do all of these yet but I’ve done some of these on my own instinctually.
thanks for showing us how you started to exercise! I think I will use these at my own pace to try to get better :)
My pleasure. I hope it goes well for you! I know how challenging exercise can be. Super slow and steady and going at my own pace was definitely key for me as well.
Great video! CFS is such a challenge, but movement is so important… finding a balance is a goal!
I don’t have this diagnosis but feel exactly like this is what is wrong. Thank you for your information and workout too. I will search out more of your videos to see if I can start to feel better. I’m sooooo tired and achy and feel sick all the time.
how are you now?
I was never into sports, even before I got ill. So to build up some strenght, I started walking. First 10 minutes, 3 times a week, then building it up till I could walk 30 minutes every day. After that I found a yoga teacher who has a lot of experience with chronic illness. She is helping me to build up my muscles in a very gentle way. Maybe that when I'm a bit further in my recovery I can try your exercices. At the moment they seem to hard for me.
how are you now?
Excellent, that´s exactly what I was looking for.
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This is exactly what I needed. Never been officially diagnosed with CFS but definitely have the symptoms. It makes sense because I would try to work out before for YEARS and then get frustrated that I needed more breaks and would eventually quit. It got worse as I got older and didn't even discover CFS until recently. I've wanted to build muscle for a long time but even simple workouts seemed too taxing. I just started yesterday with two of the exercises and doing two more today and I feel great! My muscles are getting the support they need without feeling depleted or energy. Thank you so much for making these videos! I'm happy you were able to make a recovery and are enjoying life :)
I appreciate you taking the time (and energy!) to share a bit of your health journey. It's nice to share these stories and know that we are all not alone in this ❤️
how are you now?
@TunesAndToys I've established a twice weekly gym routine and have a friend to support me and keep me on track. Initially it was hard but I noticed when I started to build muscle I had more energy and was able to do more. I also discovered since then that I have autism/adhd and I'm wondering if that contributed to my depleted feeling. Thanks for asking I forgot about this post so it was nice to revisit :)
@@heyyyhello1558 glad you're better. How long are your gym sessions now?
Great video, thanks. I think it might be helpful to include some people who recovered from Lyme related chronic fatigue. Bee venom therapy has produced many recoveries.
This gives me so much hope. Thank you.
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Hi,thanks for sharing ur experience with exercise . Im waiting to see ur level 2 or 3 hopefully soon
Here's a level two:) th-cam.com/video/l0b22b7fizI/w-d-xo.html
I tried it but every Time I feel worse the next day,i feel like I'm doing more damage than GOOD!
I used to be a gym rat before I was hit with CFS 5 years ago. I need to do some movement now.
I was the same! It's a really tough thing to adjust to isn't it, when you're used to working out so much. I hope you can find a way to do some movement and get back there 💜
Same. I'm terrified of working out bc I never know the outcome.. I always pay the price afterwards
could cfs be caused by a vaccine given in early age? because i have felt tired for a long time
how are you now?
Thank you for this.
I dont know if recovery is possible, but I want to believe and i want to try.
I really want to be a figure skater some day.
The other thing about music is it can encourage you to ignore your limits. I used to go dancing, get utterly immersed in the music, have a huge adrenaline spike (which felt amazing) then have colossal crashes. It was a real challenge - and education - to do exercise without music. I really wanted to physically and mentally distract myself. There are ways of staying present with the body and music through certain dance styles, but I've found in recovery it's best to go back to basics.
How I miss my workouts and gym time
I am like you and can’t dial it down…
I’m going to do what u suggested.. no weights 2-3 minutes a day and increase each week…
Up until July I ran 30 miles a week and Wright trained every day
Uggghhh I need to get back… this is dooo hard
Rooting for you, Jackie! 💗💗
Thank you so very much Raelan! Can’t wait to try again using your tips!
You are so welcome, Stacy! Wishing you all the best with this 💛
Thank you for sharing this workout.
I have been doing crucnches, squats and press ups gradually building them up. Will try and start adding some of these in as well.
You're so welcome! Wishing you all the best 💛
@@RaelanAgle Thank you
how are you now?
@@TunesAndToys have good days and bad days. Just take each day as it comes
@@readsandeats2263 did these exercises help you get stronger?
So thankful for this
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Thank you so much. Such a useful video. I can’t wait to incorporate this into my recovery 🥰 xxx
I'm so glad this was helpful, Yvonne. Wishing you all the best with your own recovery journey!
I had CFS, anemia and adrenal fatigue. After healing most of these issues, I still feel like I will vomit from any exercise. I wish i could go jogging but I just know I will feel nauseaus and miserable. Tried simple leg exercises, felt horrible. Will try these...
I'm so sorry to hear that, Helena. It seems a common experience unfortunately. I hope you find what works for you. :)
how are you now?
I have lupus and heart issues. The hard part is energy fatigue. I also had knee surgery so I’m really trying to find stuff I can do that doesn’t aggravate it. Thanks for this.
how are you now?
I really thank you very much for sharing.
It's my first day to practice. Sometimes I feel it is hard I stop making stretching sometimes and continued to the end.
I am trying not to be exhausted to keep my strength.
Thanks a lot ☺️
You're so welcome, Yomna. Wishing you all the best with this ❤️
Muchas gracias, gracias y gracias 💜💜💜
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chronic undiagnosed asthma had me steadily moving less and gaining weight, so now im looking for a way to exercise, without hurting my knees and stuff. slow building it, rather than what most physiotherapists here seem to do. ( every time i left i was in intensr pain and it took a full week to recover, only to get the pain again, and it never got easier)
Hunlover123601 I'm so sorry to hear that you have been facing this. Sending support and wishing you all the best with your own recovery journey 🌼
Amazing channel thank you so much ! You deserve so many subscribers on here !
My pleasure. And thank YOU!! That is incredibly kind of you to say 😊
Thank you so much for your insight and encouragement
Cute video! ❤️ I like the concept of slowly building muscle. Dr Myhill recommends this sort of exercise to grow mitochondria once one doesn't have symptoms. I've been a bit scared to try anything more than yoga until my fatigue is gone. Even a bit of callinetics sets me back. But perhaps if I start really slowly... 1 rep a day! I'll give it a try. Thanks again. :D hugs!
I FULLY appreciate your hesitation and caution with this. Completely warranted in my experience. I know that this will not be for everyone, that is for sure. I love your attitude though and enthusiasm! This is so inspiring to see because I know that this illness can really suck the positivity right out of you at times. Good for you for being such a rockstar with all of this. And thanks so much for all of your comments and for sharing bits of your experience here and there. I think that is so helpful to others and I know that I personally appreciate it a lot. Thank you! And hang in there! You've got this 😀
@@RaelanAgle you inspired me to move more today. And listen more to my body. Thank you!
It feels like tuning in to an analog radio station. Very dodgy signal at first but the more I try, patiently dialing in, the clearer I hear my body's signals. #onestepcloser :)
I don’t know if I have cfs or just insomnia and a sleep disorder but I used to be really fit and muscular and now I struggle to finish a workout for oap’s... so hopefully this will help build up my strength so I can function better at least
SO helpful, thank you ✨🌷💜
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What was your rule of thumb on when to increase the activity and how much did you increase each time?
I have found that I push myself far too far, for like a week, and then never go back because I’m too exhausted!
Now I’m more concerned about trying to be consistent, I’ve managed to get myself into a good routine of taking my doggo for a short walk everyday.
Recently I’ve lost a lot of weight due to medication, and as a consequence I’ve lost even more strength and can barley push a mower, vacuum or open a packet of food.
It’s unbelievably frustrating to not be able to move things or lift like I could a month ago, so I need to start another routine, and be consistent with it!
Hey Rachel, I'm so sorry to hear that. And yes, I empathize with the insane frustration! I hope you are being compassionate with yourself, you are doing the best you can. And exercise isn't a part of everyone's recovery journey, I hope you find what you need :)
@@RaelanAgle thank you! ☺️
when i first got it, i couldnt even take my walks. now I can run a few miles. With weightlifting i find that only working out 1 muscle a day maybe 2 with 10 minute breaks in between is what works best for me. If i do it that way i still get endorphins but if i dont and i overdo it the fatigue comes on
Wow, what incredible progress Victor. I'm so happy for you! That's truly amazing. The approach of just working 1-2 muscle groups per day (with breaks in between) makes sense. I think it's so important that we all share the strategies that are working for us with exercise because it can be such a tricky thing to see progress with. Thanks for sharing this and I'm excited that you also have found a way to approach this that works. :)
@@RaelanAgle yeah, except instead of muscle groups I literally mean like one muscle. Like I'll do one arm, 10-minute breaks several reps, and that's my exercise for the day. Sometimes I will do to muscles but I really have to make sure I don't overdo it
Victor Popov oh wow, that is actually a great strategy! I hadn't thought to do just one muscle at a time to start. What a nice gradual way to ease your body into this when PEM is still fully raging it's ugly head. Thanks for the excellent tip and wishing you the best with your recovery 💪
Thank you so much! I am now at a very exciting point in my recovery, where I feel "normal" as long as I don't do anything :) It's also frustrating because I feel so much better but it's still taking forever to get to full recovery. These exercises are perfect for me right now. I have also caused myself a few severe crashes and set myself back months (probably years) through exercising to much too soon. I need this kind of regulation and slow pace. I am curious Raelan, do you need to always limit yourself physically? I know we should never go back to the way we were treating our bodies before but also wonder if I will always need to be careful?
I'm so glad to hear that you're doing so much better! That is amazing ❤️. I am still careful, somewhat. I push hard but have a personality that tends to be hardwired to push too hard, so I'm careful because I don't want to test my limits too much!
I'am also at that stage. I feel fine as long as I lay down. I can do small activities at home witout crashing as long as I lay down most of the day. I have been at this level for some time. Now my body just needs do accept movement better.
I would not recommend these exercises if you're severly ill. I would not call these gentle for someone with ME. But it might try a few of them, like that first exercise.
@@thereseastrom195 how are you now?
Long Covid striped me of working out for fun. This has helped so much 💖
I hope this will help keep me fit, I was so active before getting Covid. And now I can't do anything I used to do
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Raelan, you're such a rockstar!
Haha aww Bobbie, you are so sweat as always. I think you are the rockstar!
So helpful thank you
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The actual workout starts at 9:00.
Great video! Thanks for this!
My pleasure, Kathy! It was so much fun to make!
Superb!!!👍
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im not ready for this yet but as soon as i am i will do it!
I'd love to hear what everyone's experience with exercise and CFS/ME has been so far. What's worked well for you? What challenges have you faced?
And your thoughts on anything else related to this as well!
I've never done much excercise and now since this all hit 8 years ago, I've been trying to just do something. I really want to be able to be more mobile. Thanks for making this video. I love how well you understand this sickness.
Yesterday was day 10 of doing this every day. I use the talking bit at the beginning as getting ready time, getting my mat and a little bit of stretching. I do between 5 and 15 "reps" of each exercise as they come up while she speaks of each, switching when she switches. I use the bit after the exercise to just sit and catch my breath until she mentions stretching then I stretch some more. After this immediately my favourite meditation track plays and that I've been doing maybe 5 or less days of. Meditation after exercise is surprisingly good, I'm already aware of my breathing and it recentres me.
Okay I fell off few a few days because I got sick. Still sick but back at it again. Here goes day 12!
Day 13 here I am! Tomorrow it's 2 weeks worth of exercise even if it was broken with 2 days I'm still proud
6 days later and it is now only day 15. I did indeed overdo it as she kept warning over and over not to do. Lots and lots of pain all over, and it didn't help that I slept wrong. Anyway so I fell into a miniature 3 day depressive episode. I paused everything for a second and am slowly restarting things as I feel better. Self care people, very important.
It's day 16 baybee! I realized my seasonal affective disorder (SAD) has activated and one thing to do to combat it is exercising so here I am. Mine usually lasts from October to February so there's still a bit left but here I go
It's 6 days later and I'm on day 17
Hehe, I loved the comment about fake eyelashes! 🤣🤣 I will definitely be naturally-lashed and most likely greasy-haired while giving these a go. 💪💪
😂 yes Alice how we look on social media and in video is usually pretty far off from how we typically look isn't it! At least for me haha. I hope you make out ok with this (and that the lack of fake eyelashes doesn't hold back your progress too much 😉)
Sorry to be asking so many questions - at the end you mention always finishing up with stretching, do you have a video of what kind of stretching to do? Thank you 🥰
i have chronic lyme and that leads to a lot of fatigue, im 17 but i want to try and be as active as i can, as an artist as well
Thnak you so much. Love from India❤️
You are most welcome Kuldip Choudhury Vlogs!
Exercises start at 9:05
Great video and I especially like the silly faces you pull to lighten the mood :)
Haha glad you enjoyed!!
Thank you so much for this, it is so helpful! So good to have a guide and akme examples. Looking forward to the other levels and the stretches. How many reps of each exercise would you recommend?
Also, say I did these exercises for 2 minutes and felt fine doing that every day... should I build up to do that same 2 minutes 2/3 times a day spaced out or to build the one session for a longer length of time? If that makes sense? So Multiple little sessions or build the one session longer?
Oh I'm so glad you found this helpful, Charlotte! At this stage I was only doing 5-10 reps at a time. Super gentle!
@@charlotteinez3160 Oh that's a great question, Charlotte! Personally I liked doing one longer workout per day (so one longer session with everything all at once), and then I'd just do small things periodically (stretching, movement) throughout the rest of the day so that my lymph fluid kept moving and my body kept healing. But I would imagine that either approach could work, it would just depend on which you think that you personally would be more likely to follow through on consistently.
I ended up watching your videos as my body has zero tolerance for exercise. I look at all the stuff you do and don't understand how you can do it without crashing. Today I did 20 seconds of stretching and I feel totally wiped out as a result. How do I get moving again? Thanks.
I'm so sorry you're facing these horrible health challenges right now. As I'm sure you know, we all seem to have somewhat individual experiences with this illness, so what I could safely manage and what would help me recover might be too much for you or not appropriate for you at all. I don't know the solution for you unfortunately, but from speaking to others I hear sometimes that exercise can't be the first focus, that other things in the body need to be "fixed" first. Wishing you all the best with this 💛
I’m just the same. Almost 11 years of CFS destroyed my life, my children and family I was a single mum, it massively impacted them too. They became young carers, I couldn’t continue being a carer for my mother, I lost my career and ability to work at all. The benefits agency didn’t understand it and refused. Worse of all, very few people can even begin to understand. I learnt there is no glory or respect in having CFS. Most people call it tiredness, “ oh, your just tired? So am I but I can’t just stay in bed” Sorry, digressed. Let’s just keep trying when we feel able , keep the hope and just keep going. Tc
You need to start really slow. I was competly bedbound in the begining. I needed to start by just sitting up a few times a day. Then standing for 20 sec twice a day and streching. Then exersises laying down or sitting.
These exersises are not gentle enough if you have severe ME, maybe if you have moderate to mild ME. So don't push yourself if they are to tough for you right now. I think I might try the first one but most of them are to difficult for me at the moment.
@@merylsmadness how are you now?
Is there any time for resting while we do the gentle like interval breaks but he does when they’re lifting weights?
i have long covid and this week all i've done is work and sleep. I'm hoping that this will be a good exercise for those weeks. next week i might get swimming again.
I'm so sorry to hear that you've been dealing with this for so long. I hope you find all your puzzles pieces and can finally put this all behind you soon ❤️
Thanks for the video. What would be interesting to share is how often do you increase the load or duration please. Even in your book you dont mention it. Do you increase a bit after 2 days, a week or more? And by how much please? Im able to do light exercise but I dont know when to increase and by how much.
Thank you
how are you now?
I was hopeful before the bench dips 😔 i would be knocked out for days if i did this 😔
Sorry to hear that Gemma 💛